If you’re one of the millions who struggle with chronic constipation, new research from King’s College London may point you in a clearer direction. The study, published in the Journal of Human Nutrition & Dietetics, offers fresh dietary guidelines that focus on two foods and a specific drink to help keep things moving.
Kiwis and rye bread: the simplest fix
The researchers highlight two practical foods:
- Kiwis – This fuzzy fruit is rich in both soluble and insoluble fiber. It also contains the enzyme actinidin, which can fire up digestion. Unlike some other fruits, kiwis are low in sugar and usually don’t cause bloating.
- Whole‑grain rye bread – Rye is high in soluble fiber, which absorbs water and softens stools. A 2010 study found rye bread more effective than many laxatives for easing constipation.
“Kiwi is a hidden gem for gut health,” noted Dr Mikhail Yakubov of Manhattan Gastroenterology. “It’s low in sugar and doesn’t cause the bloating that can happen with other fruits.”
Pick the right water
Dr Eirini Dimidi, the lead scientist, says mineral‑rich water beats tap water for someone who has trouble. The magnesium in mineral water acts as a natural laxative. That’s why magnesium‑oxide supplements also topped the list of recommended add‑ons.
Fiber and probiotics also help
The guidelines suggest adding psyllium fiber supplements and targeted probiotic strains. These can improve bowel regularity and support overall digestive balance.
What doesn’t work, according to the research
There’s still not enough evidence to back widespread claims that generic “high‑fiber” diets or senna herbal tablets are truly effective. While dried fruits like raisins, apricots, and prunes can help some, they’re not part of the core recommendation.
Why this matters
Around 16 % of American adults report constipation symptoms, and the number climbs to 33 % among people over 60. Chronic constipation can interfere with daily life, from work performance to mood. “Improving this condition through dietary changes would let people manage their symptoms better and boost quality of life,” says Dimidi.
Quick take‑away
- Eat a kiwi a day – great for gut health and low on sugar.
- Swap in whole‑grain rye bread – softer stools, reduced need for pills.
- Drink mineral water (or consider magnesium‑oxide supplements).
- Add psyllium and tailored probiotics for extra help.
With these simple changes, many can reduce the need for pharmaceutical relief and take a proactive role in easier bowel movements.
Source: New York Post
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